You can use the calculator on the right to calculate your BMI, BMR (basal metabolic rate) and TDEE (total daily energy expenditure).
We thought we’d bring everything together in one place for you so you can do the calculations here. Some of you have also wondered exactly how many calories you should be eating on days when you’re not fasting. We used the rule of thumb that women need 2000 calories and men need 2400 calories per day and on a Fast Day you should eat a quarter of a normal day’s recommended calories. You may have wondered how we came up with the recommendation that women have 500 calories and men have 600 calories on a Fast Day. It recalibrates the diet equation, and stacks the odds in your favour.īear in mind that the programme is designed as a well-signposted path towards a longer, healthier life weight loss is simply a happy adjunct to all of that. In short, it’s easy to comply with a regime that only asks you to restrict your calorie intake occasionally.
Since you are only fasting for two days of your choice each week, and eating normally on the other five days, there is always something new and tasty on the near horizon. Then, on the other two days, you reduce your calorie intake to 500 calories for women and 600 calories for men. That’s five days of normal eating, with little thought to calorie control and a slice of pie for pudding if that’s what you want. If we were to distill the Fast Diet into a single sound-bite, it would all come down to 5:2.
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